Every time you look into the mirror, you might be wondering why people out there are having a nice summer body with full confidence while you are still struggling with your recent-up-sized t-shirt. You might even be wondering, are you going to be like them one day? Is there any chance for you to change? Of course there is. However, summer body doesn’t come with ease.
Many work their butt off to attain their dream body. But, what is important is, you are healthy from the inside out. When I say fat burn, the first thing that comes into your mind is exercise. Yes, of course you need to exercise to have a nice summer body. But, do you know that our
eating habit affects our body the most? Have you ever heard that weight loss is 80% Diet, 20% Exercise? I beg to differ.
Diet can actually make up as much as 90-99% of your weight loss journey. The MAIN reason why you’re fat is because of your lifestyle! Having an unhealthy lifestyle not only slows down your metabolism but also brings you chronic diseases. With a slow metabolic system, you can even gain weight by only drinking water! This is also the reason why some people slim down at a very slow rate but gain all the weight back in one night.
Slimming down is good, but slimming down healthily is the key point here. We want you to look into your health first instead of focusing on all the crazy diet plans and exercise regimes.
Fat Burn Secrets 1: Fat-shedding Diet Secret
So what exactly is fat? Fat is made up of building blocks called fatty acids and these are classified as saturated, monounsaturated or polyunsaturated depending on their chemical structure. Fat is essential to human life, we all need fat in our diets. For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight and preventing health problems.
However, not all fat is the same. Our body requires small amounts of ‘good fat’ to function and help prevent disease. However, most of the ‘modern’ food contains a lot more fat than the body needs. Too much fat, especially too much of the wrong type of fat could be detrimental to our health causing serious health problems such as higher blood pressure and cholesterol levels, obesity, which in turn lead to a greater risk of heart disease.
So, it is significant to know what types of fat should we be cutting back on.
Good Fats VS Bad Fats
We are constantly being told that “Fats are bad”, and many will spend lots of time and money to completely rid their diet of fat. The truth is, we need fats. Fats help in nerve transmission, nutrient absorption, maintaining cell membrane integrity etc. Simply said, fat is actually necessary for you to lose weight. However, when consumed in excess amount, it can increase your risk for a number of health threats. The key is to replace bad fats with good fats in our diet.
Good fat is sometimes called unsaturated fat. The types of potentially helpful dietary fat are mostly unsaturated. Unsaturated fat comes in two forms: monounsaturated polyunsaturated .
This is a type of fat found in a variety of food and oils. You can get it from:
The most well-documented benefit of consuming monounsaturated fats is the potential for keeping your heart healthy. It improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that these fatty acids may benefit insulin levels and blood sugar control, which can be especially helpful if you have type-2 diabetes.
Not just that, studies have also found that switching to monounsaturated fat from diets rich with trans fats and polyunsaturated fats results in significant weight loss. Yes, both consume SAME amount of fats in their diet, but end up with DIFFERENT results! The key here is the type of fats you’re consuming on daily basis.
There are two types of polyunsaturated fat omega-3 and omega-6: . These are also known as essential fatty acids. Our body can’t produce essential fatty acids on it’s own, so we need to get them from food.
Omega- 3 Omega-3 is a type of polyunsaturated fat. You can get it from:
Babies can also get omega-3 from breastmilk. It promotes brain health during pregnancy and early life. Omega-3 helps a baby’s brain and eye development in the womb and during the first six months of life. It has a great impact on children’s learning and behavior. As for adults, omega-3 can be good for rheumatoid arthritis, pain relief, morning stiffness and inflammation. It can also protect adults from heart disease.
Omega-6Omega-6 is a type of polyunsaturated fat. You can get it from:
Omega 6 plays an important role in cell growth, and is thus essential for brain and muscle development. The omega-6 arachidonic acid (AA) is for this very reason added to most infant formulas. Both brain development and muscle development are critical for infants.
The growth benefits of omega 6 also explain the great interest that body builders and top athletes have in omega 6 consumption. Omega-6, particularly gamma-linolenic acid (GLA), is linked to increased bone density and reduced bone loss and it helps to promote hair growth and supports skin health. Omega-6 has an anti-inflammatory affect on our skin, soothing irritated skin.
There are two main types of potentially harmful dietary fat: Saturated Fat and Trans Fat (i)Saturated fatYou get saturated fat from:
Saturated fat has no known health benefits. A high intake of disadvantageous saturated and trans fats can lead to elevated low-density lipoprotein, or LDL, cholesterol levels, which may increase your risk of developing heart disease.These fats may also contribute to obesity, diabetes and cancer.
Trans fatTrans fat is sometimes used in:
Trans fats can increase harmful low-density-lipoprotein cholesterol, while decreasing good high-density-lipoprotein cholesterol. In turn, this can increase your risk of cardiovascular disease. Furthermore, it has been associated with the development of type-2 diabetes.
Exercising is one of the best ways to keep the human body in optimum shape besides the more obvious elements like proper diet and food choices. A good nutrition will allow the body to function well during and after a workout session.
Being aware of the protein intake when physical activity is being practiced on a regular basis is important as it helps to ensure the correct amounts of macronutrient needs are being met.
The carbohydrate and protein intake must be adequate to help maintain the body weight, replenish the glycogen store and help with the building and repairing of any tissue damage.
The fat intake should also be of an adequate level as it will provide the essential fatty acids and fat soluble vitamins to maintain the energy level and weight maintenance.
The diet should ideally consists of energy derived from fat which should be about 20 – 25% of the overall energy contributor, anything less would not be able to yield the desired results.
Having a good pre workout meal or hydrating liquid concoction would be most beneficial in ensuring all the right nutrients are available within the body system to help the body cope with the exercise regimen designed.
This may include some orange juice, water and whey protein, or some Endurathon mixed in with water, or a vanilla whey protein smoothie with berries and orange juice. Even some yoghurt and cereal or some toast and peanut butter are good pre workout boosters.
The post workout meal is also very important as this is provides the necessary elements to repair any damage done during the exercising session or to simply replenish the nutrients for the body.
Drinking a shake or a sports drink or even eating an energy bar after a good work out session will help maximize the muscle building process and hasten the body recovery time..
Essential Supplements For Extra Energy.
The energy needed to get the best out of any exercise routine is often not simply available without the aid of essential supplements. There are many different ways of getting these supplements, some of which are through natural sources while other are taken in the form of pre processed supplements.
The following are some examples of essential supplements for extra energy sources:
Caffeine – this particular item has always been known for its “pick me up” qualities. Acting as a good energy booster this convenient and easily available item is a good stimulant that increases the energy, focus and endurance levels of an individual, and this is especially beneficial for high intensity workouts.
Energy drinks – these drinks are usually specially designed to help replenish the body during and after a workout. The energy boosting angle of this drink will be a good and easy source for the rejuvenation feeling. It is also a cheap and fuss free way of being re-energized.
Energy bars – these are food items that are specifically designed to be compact enough to conveniently carry around and they are filled with energy packed ingredients.
These ingredients would include the necessary essential nutrients and energy boosters.
Energy shots – another conveniently small packaged drink that contains all the necessary stimulants to support energy and performance. This will help the individual stay refreshed and energized even after a strenuous workout.
Other essential supplements, that are usually ideal for workouts would include a good dose of carbohydrates as this also provides a good source of energy and fuel for the body.
Vitamin B is also another essential need for the body as it helps to promote overall healthy and optimizes the energy and metabolism within the body. Ribose is a natural occurring sugar that may increase the ATP production and performance while supporting the energy levels.
There are many things that change in the brain and that are responsible for the changes we see in our abilities and our personalities. Many of these can be somewhat mitigated by the right nutrient and/or supplement regime however and when nutrients, herbs or medications are used in this way they’re referred to as ‘nootropics’ compounds that can help to enhance brain performance.
Let’s start with that low energy – what causes this? There are a couple of things, but up front is the decrease in mitochondria. As we’ve already discussed, your mitochondria are the tiny little fuel generators that live in all of your cells. Their job is to take glucose and to convert it to ATP, or Adenosine Triphosphate, the ‘energy currency of life’.
These mitochondria are found throughout our bodies and that includes the brain, where they live in the brain cells. If you’ve ever felt too tired or too lazy to complete a sum because it involves holding numbers in your working memory, then your ‘brain energy’ is letting you down. And this is what makes it harder to find the enthusiasm to do anything as well. Another night of the same old TV it is then.
If you were to look at the cells of a young kid under the microscope and compare them with those of a middle aged man, you’d see that the middle aged man had far fewer mitochondria. Scientists now believe that this is one of the key differences in the energy levels of children versus adults. As it happens, this is also one of the key things that a lot of nootropics target.
Ingredients ranging from l-carnitine, to PQQ, to Lutein, to creatine, to bitter orange work at least partially this way. Another thing that affects brain energy as we get older is blood flow. Like every other part of your body, your brain needs a steady supply of blood to provide nutrients and oxygen for healthy function. Unfortunately, as your breathlessness upon reaching the top step will attest, our blood flow suffers as we age. This is where vasodilators come in.
Things like garlic extract, vinpocetine and ginkgo biloba all offer this increased energy by increasing the diameter of the blood vessels.This can also be very good for those with high blood pressure! These allow more blood, oxygen and nutrients to be directed to-ward the brain, helping you to feel more alert and more awake.
As mentioned, you can also get a lot of benefit from nutrients like iron and B12 which help the body to create more red blood cells. This very simple change is very often enough to increase the amount of oxygen and nutrients making their way around the body to the brain and once again to supercharge your energy levels.
Mood and Learning
As we get older, we often start to produce less of the most important neu-rochemicals – whether it’s serotonin or dopamine. Dopamine is one of the neurotransmitters most associated with attention, which also correlates to memory (the more focused you are, the more likely you are to remember something – often the things you’ve ‘forgotten’ are things you never listened to in the first place).
Dopamine is also correlated with BDNF – Bran Derived Neurotrophic Fac-tor. Along with nerve growth factor, BDNF is one of the key players in neu- roplasticity. As we age, the rate at which are brains adapt and grow chang-es and this results in a poorer ability to learn new skills and ideas, along with a reduced interest in doing so. Guess what you can consume to increase your dopamine levels, gain focus and enhance learning?
Good old caffeine! And perhaps by no coincidence, caffeine consumption is also associated with reduced risk of Alzheimer’s. Dopamine is also related to your mood, as are other neurochemicals that decrease as we age – such as serotonin, which is often known as the ‘hap-piness hormone’.
Many of these neurochemicals are made from simple amino acids (the building blocks of protein) like tryptophan and l-tyrosine. Eat more eggs (which are also packed with the brain-boosting choline) and your brain will be stronger and you’ll be less cranky.
Numerous other nootropic compounds can help to increase brain plasticity and there are some very fascinating studies that have shown we might someday be able to restore our brains to infant-like levels of plasticity (one study demonstrated it could be possible to teach participants perfect pitch with certain nootropics not-yet commercially available).
This can not only help us to pick up new skills – to teach the old dog new tricks – but also to prevent us from falling into old, lazy thinking habits. One of the big issues here is the way we use our brain; as we get older we know more (we form more ‘crystallized intelligence’) which results in a reduced need to keep learning.
What’s more, decades of rehearsing the same thought patterns (and their respective neural pathways) means that certain memories and ideas become deeply ingrained while others are ‘cut off’ from the brain and left to wither and atrophy. Use it or lose it. This is why it’s so important to keep the brain fueled with the right nutrients and ingredients even later into your life; and to support that growth with the right nutrient regime or supplements.
So how do you do this? The best answer is to eat a nutrient dense diet. This can help to encourage the production of the right neurochemicals, it can help to give you more mental energy and clarity and it can improve your mood.
Moreover, the right nutrients can also help protect your brain from a lot of the wear and tear that it might be subjected to over time. Your brain is damaged by free radicals just like every other cell in your body.
These are molecules that can react with the outside of cell walls causing damage and potentially even impact on the nucleus of your brain. Antioxidants like vita-min C can help to prevent this kind of damage. Meanwhile, omega 3 fatty acid – the oil found fish – can help to improve communication between cells by enhancing ‘cell membrane permeability’.
This has also been able to help stave of age related cognitive decline in studies. So if you’re starting to feel your grey matter slow down, just start eating more fruits and vegetables, more salads and more meats and oily fish. This alone can be enough to make a huge difference but if you’re not seeing re-sults or you struggle to eat healthily, consider creating a nootropic ‘stack’ for yourself.
Make sure it contains the following:
Oh and of course you should avoid all the things that can actually damage the brain and exacerbate neurochemical imbalances/trigger deterioration. One of the worst culprits is alcohol which when consumed regularly can even end up causing a unique type of cognitive decline called ‘Korsakov’s syndrome’.
Just sharing an interesting article about the benefits of dancing.
What if I told you that there is a way to physically shrink your fat cells? Countless products and diet plans have promised as much, and more. But I am about to reveal the method that has worked wonders for hundreds of people worldwide pursuing fat reduction.
It sounds too good to be true, right? Read on to find out for yourself.